Volume intensity base 1

Strength and Muscle

3 weeks / 3 days per week

First phase of Bromley,s volume and intensity great program with volume and prs on main lifts each week don’t base of TM use actual max hope you enjoy

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Week 1

Squat

Main

3 x 12 reps

Bench Press

Main

1 x 5 reps

Bent Over • Row

Assistance

3 x 10 reps

Deadlift

Main

1 x 5 reps

Overhead • Press

Main

3 x 12 reps

Chin-Up

Assistance

3 x 10 reps

Squat

Main

1 x 5 reps

Bench Press

Main

3 x 12 reps

Seated • Row

Assistance

3 x 10 reps

Week 2

Squat

Main

4 x 10 reps

Bench Press

Main

1 x 5 reps

Bent Over • Row

Assistance

3 x 10 reps

Deadlift

Main

1 x 5 reps

Overhead • Press

Main

4 x 10 reps

Chin-Up

Assistance

3 x 10 reps

Squat

Main

1 x 5 reps

Bench Press

Main

4 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Week 3

Squat

Main

5 x 8 reps

Bench Press

Main

1 x 5 reps

Bent Over • Row

Assistance

3 x 10 reps

Deadlift

Main

1 x 5 reps

Overhead • Press

Main

5 x 8 reps

Chin-Up

Assistance

3 x 10 reps

Squat

Main

1 x 5 reps

Bench Press

Main

5 x 8 reps

Seated • Row

Assistance

3 x 10 reps

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